Monday August 10, 2015

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(Back in 2011, Amber attempted this workout during the CF Games Open.  She spent 5 minutes trying to get 1 squat clean at 110#. Last week she completed 45 Front Squats at 105#.  She is a perfect role model for us all that even if you can’t accomplish something today, with some hard work and perseverance, you will someday CRUSH the things you once thought were impossible!)

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Level 1 and 2 WOD:

“CrossFit Games Open WOD 11.3”

AMRAP in 5 minutes:

Squat Clean (165,110)

Jerk (165,110)


*The clean and the jerk are considered two separate movements/2 separate reps.  If you get to a fully extended top position during your squat clean, that counts as one rep.  You must complete a jerk before doing another clean.

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MOD 1: (135,95)

MOD 2: (115,75)

MOD 3: (95,65)

MOD 4: (75,55)


Post WOD Cool Down:

3 Rounds for quality:

5 Bridge-ups

10 Candlestick Rolls

20 Sit-up to Straddles

40 second Calf stretch- 20 seconds right side, 20 seconds left side

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